Tabata Lotta
Front Squat Push Press
Kettlebell High Pull
Push ups
Jump Squat
Perform 8 sets of each exercise for 40 seconds counting reps and getting 20 seconds of rest. Your score at each station is the lowest number of reps you get in a 40 second work period.
Congratulations to Charlotte for receiving the black t-shirt award for the month of December. Despite your hamstring issue, you continued to strive for excellence and the sweat is starting to pay off. You have grown by leaps and bounds from you first day and have embraced the fitness camp lifestyle for all others to look up to. Thank you again from all of us for being an inspiration.
Sunday, December 23, 2007
Thursday, December 20, 2007
Fitness Camp December: Week 4 Day 2
Engine 8
Extended Warm up
St. Johnsbury did a relay- Run down and back and down again. Perform 20 Jumping Jacks then 10 Kettlebell Swings. When starting your swings next person on team starts their leg of relay. We played for five minutes.
Newport learned some new kettlebell moves: Kettlebell Swing Walk and Windmill. Here are some keys to remember with the swing
1. When starting the swing, your first move with the kettlebell is always back to start the bell moving.
2. A good swing involves locking the knees, hips and elbows. The hips should be locked so when the kettlebell is weightless (at eye level), you are standing at full attention.
3. When in the downward swing, keep your back protected by flattening it out.
4. This is a power driven move. When in the upward swinging phase (bringing to your eye level), squeeze your buttocks tight as if pinching a dime. You will be suprised by how much difference that will make.
Windmill Keys
1. When lifting the kettlebell to the starting position, you can use a snatch lift or a clean lift then push press
2. Your arm holding the kettlebell overhead must remain straight and locked at all times.
3. Look up at the kettlebell, as you descend use your opposite hand to reach down and touch the instep of the side of the foot of which you are holding the kettlebell overhead. Always keep your eyes on the kettlebell.
4. When descending, bend at the hips first, try to keep the knees only slightly bent.
Engine 8
1. Push Press
2. Kettlebell Swings
3. Dips
4. Rest
5. Burpees
6. Push ups
7. Prisoner Squats
8. Rest
Spend 60 seconds at each station. Move from one station to the next without rest. Record your total reps at your rest stations. We will do 3 rounds today.
Extended Warm up
St. Johnsbury did a relay- Run down and back and down again. Perform 20 Jumping Jacks then 10 Kettlebell Swings. When starting your swings next person on team starts their leg of relay. We played for five minutes.
Newport learned some new kettlebell moves: Kettlebell Swing Walk and Windmill. Here are some keys to remember with the swing
1. When starting the swing, your first move with the kettlebell is always back to start the bell moving.
2. A good swing involves locking the knees, hips and elbows. The hips should be locked so when the kettlebell is weightless (at eye level), you are standing at full attention.
3. When in the downward swing, keep your back protected by flattening it out.
4. This is a power driven move. When in the upward swinging phase (bringing to your eye level), squeeze your buttocks tight as if pinching a dime. You will be suprised by how much difference that will make.
Windmill Keys
1. When lifting the kettlebell to the starting position, you can use a snatch lift or a clean lift then push press
2. Your arm holding the kettlebell overhead must remain straight and locked at all times.
3. Look up at the kettlebell, as you descend use your opposite hand to reach down and touch the instep of the side of the foot of which you are holding the kettlebell overhead. Always keep your eyes on the kettlebell.
4. When descending, bend at the hips first, try to keep the knees only slightly bent.
Engine 8
1. Push Press
2. Kettlebell Swings
3. Dips
4. Rest
5. Burpees
6. Push ups
7. Prisoner Squats
8. Rest
Spend 60 seconds at each station. Move from one station to the next without rest. Record your total reps at your rest stations. We will do 3 rounds today.
Wednesday, December 19, 2007
Fitness Camp December: Week 4 Day 1
I wear many hats:
Fitness Professional
Guess it's something I'll have to get used to!
5 minutes
Burpees
Fitness Professional
Businessman
amateur dog rehabilitator to name a few
But this one is new
Guess it's something I'll have to get used to!
Fight Gone Bad + Mini Circuit
Mini Circuit
5 minutes
5 Burpees
10 Squats
Fight Gone Bad
Burpees
Prisoner Squats
Dips
Kettlebell Swing
Kettlebell High Pull (St. Johnsbury did Body Rows)
One minute at each station. Move to the next station without rest. Count your reps, and continue your rep count as you move through all five stations so you have one number at the end of one round. After completing all five stations, rest for 2 minutes. We will do three rounds
Saturday, December 15, 2007
Fitness Camp December: Week 3 Day 3
Team Race Challenge
It's been a while for this one and proved to be 'sorely' missed.
Round 1: 1 lap + Stairs x 2 + 120 Push ups
(St. Johnsbury- Lunge Burpees x 2 + Step ups x 15 each leg + 120 Push ups)
Round 2: 1 lap + Stairs x 2 + 120 Dips
(St. Johnsbury- Lunge Burpees x2 + Step ups x 15 each leg + 120 Dips)
Round 3: 1 lap + Stairs x 2 + 120 Push ups + 120 Jump Squats
In partners one goes first and completes the circuit but only can complete a maximum of 20 of the exercises at the end. As a team you must complete the 120 reps at the end of the circuit by each person running through entire circuit and accumulating a total of 120 reps to be declared done with that circuit. Once partner completes circuit in front of you (entire circuit + 20 max reps of exercise), you run through circuit. (If doing a max of 20 reps, each partner will have to run through it three times each).
St. Johnsbury- due to small space the next partner went when their partner started the step ups.
It's been a while for this one and proved to be 'sorely' missed.
Round 1: 1 lap + Stairs x 2 + 120 Push ups
(St. Johnsbury- Lunge Burpees x 2 + Step ups x 15 each leg + 120 Push ups)
Round 2: 1 lap + Stairs x 2 + 120 Dips
(St. Johnsbury- Lunge Burpees x2 + Step ups x 15 each leg + 120 Dips)
Round 3: 1 lap + Stairs x 2 + 120 Push ups + 120 Jump Squats
In partners one goes first and completes the circuit but only can complete a maximum of 20 of the exercises at the end. As a team you must complete the 120 reps at the end of the circuit by each person running through entire circuit and accumulating a total of 120 reps to be declared done with that circuit. Once partner completes circuit in front of you (entire circuit + 20 max reps of exercise), you run through circuit. (If doing a max of 20 reps, each partner will have to run through it three times each).
St. Johnsbury- due to small space the next partner went when their partner started the step ups.
Thursday, December 13, 2007
Fitness Camp December: Week 3 Day 2
Round Robin and Run + Strong to the Core and a little extra for Newport
Strong to the Core
Side Plank Left x 20 seconds
Side Plank Right x 20 seconds
Prone Plank x 20 seconds
All planks make up one round. We completed five rounds
Round Robin and Run
1 lap (50 Jumping Jacks St. Johnsbury)
10 Push ups
15 Sit ups
20 Squats
Complete as many rounds as you can in 20 minutes
Time Trial (Newport)
1 lap in fastest time possible (1/10 mile)
Jess F. 37 seconds
Cindy 37 seconds
Mick 32 seconds
Don't forget about the 'Guess Zachery's arrival' Contest. This should go on the inside flap of your notebooks. Guess the due date and time and you will win free camp the next session!
Also be sure to check out the massive giveaway going on Right Now. The 12 Days of Fitness is into day three and I have gotten over 40 gifts that I can use right away! Go here:
www.12daysoffitness.com
Strong to the Core
Side Plank Left x 20 seconds
Side Plank Right x 20 seconds
Prone Plank x 20 seconds
All planks make up one round. We completed five rounds
Round Robin and Run
1 lap (50 Jumping Jacks St. Johnsbury)
10 Push ups
15 Sit ups
20 Squats
Complete as many rounds as you can in 20 minutes
Time Trial (Newport)
1 lap in fastest time possible (1/10 mile)
Jess F. 37 seconds
Cindy 37 seconds
Mick 32 seconds
Don't forget about the 'Guess Zachery's arrival' Contest. This should go on the inside flap of your notebooks. Guess the due date and time and you will win free camp the next session!
Also be sure to check out the massive giveaway going on Right Now. The 12 Days of Fitness is into day three and I have gotten over 40 gifts that I can use right away! Go here:
www.12daysoffitness.com
Wednesday, December 12, 2007
Fitness Camp December: Week 3 Day 1
The Big Nasty Revisited
Medicine Ball Crunch and Toss (St. Johnsbury)
With partner crunch with medicine ball and toss to partner and partner does the same. Perform for 30 seconds. Repeat for 4 sets
Broad Jump Basics (Newport)
We have done this exercise before, now we plan to perfect it. Key points to remember:
Explode off your feet in take off
Swing your arms in the direction in which you are trying to jump
Jump horizontally not vertically
Land softly absorbing force with muscles by bending the knees and avoiding absorption of force to the joints and bones by maintaining a rigid leg stance
The Big Nasty Revisited
Jump Rope x 50 (St. Johnsbury) 1 lap (Newport)
Dips x 20
Walking Lunges x 25 yards
50 Hill Climbers
Step ups x 15 each leg
Broad Jump x 25 yards
Step ups x 12 each leg
Push ups x 20
Complete as many rounds as you can in 25 minutes
Medicine Ball Crunch and Toss (St. Johnsbury)
With partner crunch with medicine ball and toss to partner and partner does the same. Perform for 30 seconds. Repeat for 4 sets
Broad Jump Basics (Newport)
We have done this exercise before, now we plan to perfect it. Key points to remember:
Explode off your feet in take off
Swing your arms in the direction in which you are trying to jump
Jump horizontally not vertically
Land softly absorbing force with muscles by bending the knees and avoiding absorption of force to the joints and bones by maintaining a rigid leg stance
The Big Nasty Revisited
Jump Rope x 50 (St. Johnsbury) 1 lap (Newport)
Dips x 20
Walking Lunges x 25 yards
50 Hill Climbers
Step ups x 15 each leg
Broad Jump x 25 yards
Step ups x 12 each leg
Push ups x 20
Complete as many rounds as you can in 25 minutes
Saturday, December 8, 2007
Fitness Camp December: Week 2 Day 3
We are in the thick of the holiday season. Yet we boot campers trudge on. This is a lifestyle not an event.
Dice Relay + Couplet Sprints
We brought out ALL the weights today to play.
Dice Relay
1's- Lunge Jumps x 10 each leg
2's- Goblet Squats x 10
3's- FREEBIE
4's- Broad Jump Burpees back to team (St. Johnsbury); Medicine Ball Squat and toss (Newport)
5's- Push ups x 10
6's- 1 lap (Newport); 50 Hill Climbers (St. Johnsbury)
Split up into three or four teams. First person runs down and rolls the dice, then performs exercise that corresponds to the number they rolled. Each person will do the same. Run through in a relay format (one person goes then tags next person. Everyone runs through 4 to 5 times.
Couplet Sprints
A. 5 Burpees
10 KB Swings
8 1 arm DB Snatch each side
B. 5 Push ups
10 Push Press
8 MB Squat and Toss (Newport); MB Slams (St. Johnsbury)
We split up the camp into two groups; one at Circuit A and one at B. Complete as many rounds as you can in 5 minutes.
Switch Circuits after a 2 minute rest.
C. 4 Burpees
8 KB Swings
6 1 Arm DB Snatch each side
D. 4 Push ups
8 Push Press
6 Medicine Ball Slams/Squat and Toss
Complete as many rounds as you can in 3 minutes, then switch circuits.
Dice Relay + Couplet Sprints
We brought out ALL the weights today to play.
Dice Relay
1's- Lunge Jumps x 10 each leg
2's- Goblet Squats x 10
3's- FREEBIE
4's- Broad Jump Burpees back to team (St. Johnsbury); Medicine Ball Squat and toss (Newport)
5's- Push ups x 10
6's- 1 lap (Newport); 50 Hill Climbers (St. Johnsbury)
Split up into three or four teams. First person runs down and rolls the dice, then performs exercise that corresponds to the number they rolled. Each person will do the same. Run through in a relay format (one person goes then tags next person. Everyone runs through 4 to 5 times.
Couplet Sprints
A. 5 Burpees
10 KB Swings
8 1 arm DB Snatch each side
B. 5 Push ups
10 Push Press
8 MB Squat and Toss (Newport); MB Slams (St. Johnsbury)
We split up the camp into two groups; one at Circuit A and one at B. Complete as many rounds as you can in 5 minutes.
Switch Circuits after a 2 minute rest.
C. 4 Burpees
8 KB Swings
6 1 Arm DB Snatch each side
D. 4 Push ups
8 Push Press
6 Medicine Ball Slams/Squat and Toss
Complete as many rounds as you can in 3 minutes, then switch circuits.
Thursday, December 6, 2007
Fitness Camp December: Week 2 Day 2
Scaled Task + Jack and Hills
Jack and Hills
30 seconds Jumping Jacks
30 seconds Hill Climbers
Complete three to four sets without rest
Scaled Task
Level 1
20 Burpees
40 Sit ups
60 Reverse Lunges (total)
Level 2
16 Burpees
32 Sit ups
48 Reverse Lunges
Level 3
12 Burpees
24 Sit ups
36 Reverse Lunges
Complete 5 rounds for time
St. Johnsbury times ranged from 13:10(level 3) to 32:08(level 2)
Newport times ranged from 15:43(level 1) to 20:32 (level 1)
Jack and Hills
30 seconds Jumping Jacks
30 seconds Hill Climbers
Complete three to four sets without rest
Scaled Task
Level 1
20 Burpees
40 Sit ups
60 Reverse Lunges (total)
Level 2
16 Burpees
32 Sit ups
48 Reverse Lunges
Level 3
12 Burpees
24 Sit ups
36 Reverse Lunges
Complete 5 rounds for time
St. Johnsbury times ranged from 13:10(level 3) to 32:08(level 2)
Newport times ranged from 15:43(level 1) to 20:32 (level 1)
Wednesday, December 5, 2007
Your first Christmas Gift
I decided to get the drop on everyone else this year by making sure that I was the very first person you know to start giving out Christmas presents, and what a present I've got for you!
I've been asked by my friends Dax Moy and Pat Rigsby to contribute a very special book that I've just finished working on called Fit Games to their 12 Days of Fitness Gift-Giving Program.
The E-book will teach you step-by-step exactly how to exercise while playing games or conducting friendly competitions with family and friends so that you can exercise, save time (these workouts are short and to the point), and spend time with those you care about.
But while I'm pretty excited about being able to offer you my gift, I'm absolutely ecstatic that I've been chosen as one of a select group of just 250 health and fitness experts from all around the world to participate in the largest gift-giving program ever.
This means that, as well as getting your gift from me, you'll be able to download a sackful of videos, audios, ebooks and special reports on just about every area of health and fitness from Diet to Nutrition, Fat loss to Strength training, Back pain to Mom's fitness and just about EVERYTHING in between.
Seriously, Dax and Pat have ensured that only the very best quality gifts have been allowed into this years gift-giving, meaning that many of the contributors have created gifts that you would happily pay for...
But you get each and every one of them for free!
All you have to do to get you hands on my Fit Games book (and the other couple of hundred amazing gifts, of course) is pop on over and register your name and email address at www.12daysoffitness.com and you'll get the whole lot delivered to you as my way of saying thanks for being a subscriber to Groundbreaking Fitness Journal.
Well, what are you waiting for?
Get on over to www.12daysoffitness.com now! : )
I've been asked by my friends Dax Moy and Pat Rigsby to contribute a very special book that I've just finished working on called Fit Games to their 12 Days of Fitness Gift-Giving Program.
The E-book will teach you step-by-step exactly how to exercise while playing games or conducting friendly competitions with family and friends so that you can exercise, save time (these workouts are short and to the point), and spend time with those you care about.
But while I'm pretty excited about being able to offer you my gift, I'm absolutely ecstatic that I've been chosen as one of a select group of just 250 health and fitness experts from all around the world to participate in the largest gift-giving program ever.
This means that, as well as getting your gift from me, you'll be able to download a sackful of videos, audios, ebooks and special reports on just about every area of health and fitness from Diet to Nutrition, Fat loss to Strength training, Back pain to Mom's fitness and just about EVERYTHING in between.
Seriously, Dax and Pat have ensured that only the very best quality gifts have been allowed into this years gift-giving, meaning that many of the contributors have created gifts that you would happily pay for...
But you get each and every one of them for free!
All you have to do to get you hands on my Fit Games book (and the other couple of hundred amazing gifts, of course) is pop on over and register your name and email address at www.12daysoffitness.com and you'll get the whole lot delivered to you as my way of saying thanks for being a subscriber to Groundbreaking Fitness Journal.
Well, what are you waiting for?
Get on over to www.12daysoffitness.com now! : )
Fitness Camp December: Week 2 Day 1
Poison Control
No camp for St. Johnsbury on Monday due to weather.
Band Rows (Push ups for 530 class)
Dips
Burpees
Prisoner Squats
Chin to Knees
100
80
60
(50)
40
20
Complete all exercises by pairing them up with a number in the second column. Once number of reps is completed, cross the number and the exercise performed off the list. You are finished when all numbers and all exercises have been completed. For the more advanced individuals, you will do 50 reps in place of 20, and less advanced will do 20 in place of 50 reps. Complete for time
Round 2
Take the reps you just did for a given exercise and assign that exercise the opposite extreme. So if you did 20 reps of burpees the first round, now you will do 100. 20 reps is now 100, 40 reps is now 80, and 60 stays the same. (If you did 50 reps- 40 is now 100, 50 is now 80 and 60 stays the same). Complete for time
415 Round 2 score in parenthesis
Monica 8:31 (9:10)
Margaret 10:00 (12:46)
Christine N. 9:13 (9:51)
Robin 10:49 (13:00)
Carolyn 8:34 (11:47)
Deb 9:45 (12:44)
Tracy 8:56 (11:23)
Pat 9:58 (12:12)
Cindy 8:03 (11:47)
Jenn N. 9:13 (10:24)
Julie 6:45 (8:03)
Jenn T. 8:31 (8:38)
Charlotte 9:13 (10:38)
Jean M. 9:41 (12:18)
530
Jess F. 12:14 (13:55)
Kathy B. 15:18
Tonia 15:06
Krystal 14:20
Kelley 14:26
Tracey S. 14:20
Carol 13:15 (14:10)
Mick 11:56
Jeff 14:39
Donna 10:06
Laura 12:17
Maria 10:38 (13:55)
Jess B. 14:32
Adrian 15:55 (14:57)
No camp for St. Johnsbury on Monday due to weather.
Band Rows (Push ups for 530 class)
Dips
Burpees
Prisoner Squats
Chin to Knees
100
80
60
(50)
40
20
Complete all exercises by pairing them up with a number in the second column. Once number of reps is completed, cross the number and the exercise performed off the list. You are finished when all numbers and all exercises have been completed. For the more advanced individuals, you will do 50 reps in place of 20, and less advanced will do 20 in place of 50 reps. Complete for time
Round 2
Take the reps you just did for a given exercise and assign that exercise the opposite extreme. So if you did 20 reps of burpees the first round, now you will do 100. 20 reps is now 100, 40 reps is now 80, and 60 stays the same. (If you did 50 reps- 40 is now 100, 50 is now 80 and 60 stays the same). Complete for time
415 Round 2 score in parenthesis
Monica 8:31 (9:10)
Margaret 10:00 (12:46)
Christine N. 9:13 (9:51)
Robin 10:49 (13:00)
Carolyn 8:34 (11:47)
Deb 9:45 (12:44)
Tracy 8:56 (11:23)
Pat 9:58 (12:12)
Cindy 8:03 (11:47)
Jenn N. 9:13 (10:24)
Julie 6:45 (8:03)
Jenn T. 8:31 (8:38)
Charlotte 9:13 (10:38)
Jean M. 9:41 (12:18)
530
Jess F. 12:14 (13:55)
Kathy B. 15:18
Tonia 15:06
Krystal 14:20
Kelley 14:26
Tracey S. 14:20
Carol 13:15 (14:10)
Mick 11:56
Jeff 14:39
Donna 10:06
Laura 12:17
Maria 10:38 (13:55)
Jess B. 14:32
Adrian 15:55 (14:57)
Saturday, December 1, 2007
Fitness Camp December Week 1 Day 3
Something New
This is a twist on another workout we have done in the past. I changed it based more on necessity and space rather than desire. Still lots of fun without the Alligator Crawl.
Newport 415
Sprint to door
Farmers Carry x 25 yards
Walking Lunges x 50 yards
Farmers Carry x 25 yards
Sprint to finish and tag teammate
Round 1
Julie's Team- 7:13
Carolyn's Team- 7:39
Jean's Team- 7:59
Sarah's Team- 8:14
Round 2- Staggard start from round 1 finish (same circuit)
Sarah's Team- 8:08
Julie's Team- 8:10
Jean's Team- 8:23
Carolyn's Team- 8:30
Round 3 (New Circuit)
Sprint to Door
Farmers Carry x 50 yards
Walking Lunges x 50 yards
10 Push ups
Sprint to Finish
Julie's Team- 7:27
Carolyn's Team- 8:00
Jean's Team- 8:06
Sarah's Team- 8:33
Newport 530
Round 1
Laurie's Team- 7:11
Michelle's Team- 7:23
Christine's Team- 7:25
Nicole's Team 7:29
Round 2 Rematch Staggard Start
Michelle's Team- 7:15
Laurie's Team- 7:32
Nicole's Team- 7:34
Christine's Team- 7:43
Round 3 (new circuit)
Michelle's Team- 8:10
Laurie's Team- 8:53
Nicole's Team- 8:56
Christine's Team- 9:02
St. Johnsbury (smaller space)
40 Hill Climbers
Run to punching bags
Bear Hug Bag Carry x 25 yards
Walking Lunges x 50 yards
Bear Hug Bag Carry x 25 yards
Broad Jump Burpee to Finish
Round 1
Karen's Team- 9:10
Deb's Team- 9:24
Kristi's Team- 10:37
Round 2 (Staggard Rematch)
Deb's Team- 9:25
Kristi's Team- 11:30
Karen's Team- 11:37
New Circuit for round 3
40 Hill Climbers
Runt to punching Bags
Bear Hug Bag Carry x 50 yards
Walking Lunges x 50 yards
Push ups x 10
Broad Jump Burpee to finish
Round 3
Deb's Team- 8:30
Kristi's Team- 8:39
Karen's Team- 8:45
This is a twist on another workout we have done in the past. I changed it based more on necessity and space rather than desire. Still lots of fun without the Alligator Crawl.
Newport 415
Sprint to door
Farmers Carry x 25 yards
Walking Lunges x 50 yards
Farmers Carry x 25 yards
Sprint to finish and tag teammate
Round 1
Julie's Team- 7:13
Carolyn's Team- 7:39
Jean's Team- 7:59
Sarah's Team- 8:14
Round 2- Staggard start from round 1 finish (same circuit)
Sarah's Team- 8:08
Julie's Team- 8:10
Jean's Team- 8:23
Carolyn's Team- 8:30
Round 3 (New Circuit)
Sprint to Door
Farmers Carry x 50 yards
Walking Lunges x 50 yards
10 Push ups
Sprint to Finish
Julie's Team- 7:27
Carolyn's Team- 8:00
Jean's Team- 8:06
Sarah's Team- 8:33
Newport 530
Round 1
Laurie's Team- 7:11
Michelle's Team- 7:23
Christine's Team- 7:25
Nicole's Team 7:29
Round 2 Rematch Staggard Start
Michelle's Team- 7:15
Laurie's Team- 7:32
Nicole's Team- 7:34
Christine's Team- 7:43
Round 3 (new circuit)
Michelle's Team- 8:10
Laurie's Team- 8:53
Nicole's Team- 8:56
Christine's Team- 9:02
St. Johnsbury (smaller space)
40 Hill Climbers
Run to punching bags
Bear Hug Bag Carry x 25 yards
Walking Lunges x 50 yards
Bear Hug Bag Carry x 25 yards
Broad Jump Burpee to Finish
Round 1
Karen's Team- 9:10
Deb's Team- 9:24
Kristi's Team- 10:37
Round 2 (Staggard Rematch)
Deb's Team- 9:25
Kristi's Team- 11:30
Karen's Team- 11:37
New Circuit for round 3
40 Hill Climbers
Runt to punching Bags
Bear Hug Bag Carry x 50 yards
Walking Lunges x 50 yards
Push ups x 10
Broad Jump Burpee to finish
Round 3
Deb's Team- 8:30
Kristi's Team- 8:39
Karen's Team- 8:45
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